Kids' Nutrition: Healthy Fats & Oils
Healthy oils are those that are liquid at room temperature. They're mostly mono- and poly-unsaturated fats, rather than saturated fats. While most healthy oils come from plant sources (canola, olive, corn, safflower, cottonseed, soybean and sunflower oils), fatty fish, nuts and avocados supply them, too. A few ways to fit them into family meals:
- Stock up on canned salmon and tuna, as both are good sources of healthy oils. They're great in chef's salads, sandwich spreads, casseroles, as pizza toppings and more.
- Brush bread with olive oil rather than butter for sandwiches. Extra virgin olive oil also adds a Mediterranean flavor to your sandwich. You also can infuse it with garlic and herbs.
- Top salads, cooked veggies, breakfast cereal, yogurt and ice cream with a small handful of nuts. Or fit nuts in by eating trail mix.
- Mash avocados to use as a sandwich spread or enjoy sliced avocados on sandwiches and in salads.